If you have not checked it out yet, head over to our Road Warrior Bootcamp page to learn more about the newest class to be offered at Industrial Athletics. Â Vanessa Matthews runs a tough class that will get your heart rate up and burn calories.
CrossFit Alloy WOD for 2/12/2015:
Strength:
Back Squats
5, 5, 5, 5
Tempo: Â 2,0,X,1
MetCon:
4 Rounds for Time:
7 Bar Muscle Ups
40 Ski Jumpers
Post Weight and Time to Comments
10:00am – Road Warrior Bootcamp with Vanessa
Scaling:
Platinum: As written above.
Steel:
MetCon:
4 Rounds for Time:
4 Bar Muscle Ups
40 Ski Jumpers
Brass:
MetCon:
4 Rounds for Time:
20 Chest to Bar Pullups (may be banded)
40 Ski Jumpers
Bronze:
MetCon:
4 Rounds for Time:
15 Pullups (May be Banded)
20 Ski Jumpers
Scaling:
Platinum: As written above.
Steel:
MetCon:
4 Rounds for Time:
4 Bar Muscle Ups
40 Ski Jumpers
Brass:
MetCon:
4 Rounds for Time:
20 Chest to Bar Pullups (may be banded)
40 Ski Jumpers
Bronze:
MetCon:
4 Rounds for Time:
15 Pullups (May be Banded)
20 Ski Jumpers
Back Squat: 225 lbs. for 5 tempo reps.
Steel: 7:07 Platinum: 11:35
After completing Steel with only 4 bar muscle-ups per round, I took a minute rest and felt good so I did 12 more Bar Muscle-Ups to complete the WOD at the Platinum level. Thanks Jake & BG for the motivation by showing me that it could be done!
Back Squat: 225 lbs. for 5 tempo reps.
Steel: 7:07 Platinum: 11:35
After completing Steel with only 4 bar muscle-ups per round, I took a minute rest and felt good so I did 12 more Bar Muscle-Ups to complete the WOD at the Platinum level. Thanks Jake & BG for the motivation by showing me that it could be done!
Back Squats: 285lbs (PR)
Platinum: 9min plus – 28 bar MUs is somekind of PR for me!
Back Squats: 285lbs (PR)
Platinum: 9min plus – 28 bar MUs is somekind of PR for me!